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  6. Chickpeas vs. Flax seeds

Chickpeas vs. Flax seeds — In-Depth Nutrition Comparison

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What are the differences between chickpeas and flax seeds?

  • Flax seeds are richer than chickpeas in vitamin B1, copper, magnesium, fiber, phosphorus, manganese, selenium, iron, vitamin B6, and zinc.
  • Flax seeds' daily need coverage for vitamin B1 is 127% more.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Seeds, flaxseed types in this article.

Infographic

Chickpeas vs Flax seeds infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -76.7%
Contains more MagnesiumMagnesium +716.7%
Contains more CalciumCalcium +420.4%
Contains more PotassiumPotassium +179.4%
Contains more IronIron +98.3%
Contains more CopperCopper +246.6%
Contains more ZincZinc +183.7%
Contains more PhosphorusPhosphorus +282.1%
Contains more ManganeseManganese +141%
Contains more SeleniumSelenium +586.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +116.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12.9%
Contains more FolateFolate +97.7%
Contains more Vitamin B1Vitamin B1 +1317.2%
Contains more Vitamin B2Vitamin B2 +155.6%
Contains more Vitamin B3Vitamin B3 +485.6%
Contains more Vitamin B5Vitamin B5 +244.4%
Contains more Vitamin B6Vitamin B6 +240.3%
Contains more CholineCholine +83.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~4.3µg

All nutrients comparison - raw data values

Nutrient Chickpeas Flax seeds DV% diff.
Polyunsaturated fat 1.156g 28.73g 184%
Vitamin B1 0.116mg 1.644mg 127%
Copper 0.352mg 1.22mg 96%
Magnesium 48mg 392mg 82%
Fiber 7.6g 27.3g 79%
Phosphorus 168mg 642mg 68%
Manganese 1.03mg 2.482mg 63%
Fats 2.59g 42.16g 61%
Selenium 3.7µg 25.4µg 39%
Iron 2.89mg 5.73mg 36%
Vitamin B6 0.139mg 0.473mg 26%
Zinc 1.53mg 4.34mg 26%
Folate 172µg 87µg 21%
Calcium 49mg 255mg 21%
Protein 8.86g 18.29g 19%
Calories 164kcal 534kcal 19%
Monounsaturated fat 0.583g 7.527g 17%
Vitamin B3 0.526mg 3.08mg 16%
Saturated fat 0.269g 3.663g 15%
Potassium 291mg 813mg 15%
Vitamin B5 0.286mg 0.985mg 14%
Vitamin B2 0.063mg 0.161mg 8%
Choline 42.8mg 78.7mg 7%
Sodium 7mg 30mg 1%
Vitamin C 1.3mg 0.6mg 1%
Carbs 27.42g 28.88g 0%
Net carbs 19.82g 1.58g N/A
Sugar 4.8g 1.55g N/A
Vitamin A 1µg 0µg 0%
Vitamin E 0.35mg 0.31mg 0%
Vitamin K 4µg 4.3µg 0%
Tryptophan 0.085mg 0.297mg 0%
Threonine 0.329mg 0.766mg 0%
Isoleucine 0.38mg 0.896mg 0%
Leucine 0.631mg 1.235mg 0%
Lysine 0.593mg 0.862mg 0%
Methionine 0.116mg 0.37mg 0%
Phenylalanine 0.475mg 0.957mg 0%
Valine 0.372mg 1.072mg 0%
Histidine 0.244mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +765.1%
Contains more ProteinProtein +106.4%
Contains more FatsFats +1527.8%
Contains more OtherOther +303.3%
~equal in Carbs ~28.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +1191.1%
Contains more Poly. FatPolyunsaturated fat +2385.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.